Exercise and Senescence

Isometrics Mass

Isometrics Mass Exercises

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Other than the mere passage of time, senescence results from obesity and insufficient exercise more than from any other causes. Conversely, good nutrition and exercise are the best ways to slow its progress.

There is no clear evidence that exercise will prolong your life, but there is little doubt that it improves the quality of life in old age. It maintains endurance, strength, and joint mobility while it reduces the incidence and severity of hypertension, osteoporosis, obesity, and diabetes melli-tus. This is especially true if you begin a program of regular physical exercise early in life and make a lasting habit of it. If you stop exercising regularly after middle age, the body rapidly becomes deconditioned, although appreciable reconditioning can be achieved even when an exercise program is begun late in life. A person in his or her 90s can increase muscle strength two- or threefold in 6 months with as little as 40 minutes of isometric exercise a week. The improvement results from a combination of muscle hypertrophy and neural efficiency.

Resistance exercises may be the most effective way of reducing accidental injuries such as bone fractures, whereas endurance exercises reduce body fat and increase cardiac output and maximum oxygen uptake. A general guideline for ideal endurance training is to have three to five periods of aerobic exercise per week, each 20 to 60 minutes long and vigorous enough to reach 60% to 90% of your maximum heart rate. The maximum is best determined by a stress test but averages about 220 beats per minute minus your age in years.

An exercise program should ideally be preceded by a complete physical examination and stress test. Warm-up and cool-down periods are especially important in avoiding soft tissue injuries. Because of their lower capacity for thermoregulation, older people must be careful not to overdo exercise, especially in hot weather. At the out

Saladin: Anatomy & I 29. Human Development I Text I © The McGraw-Hill

Physiology: The Unity of Companies, 2003 Form and Function, Third Edition set of a new exercise program, it is best to "start low and go slow."

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